Covid-19 Social Distancing – “Exercise Activity Plan B”

15 04 2020

On 18 March 2020, I showed up to the front door of a fitness center I frequently use. They were allowing 25 members in at a time to comply with Covid-19 social distancing rules. Regardless, the gym was closed the next day until further notice. Since my wife and value daily exercise, we pulled out Exercise Activity Plan B.

On 19 March which was a Thursday, we walked to Dirksen Nature Park and made use of the outdoor fitness center. The weather was beautiful and people were out in numbers like we’ve never seen before. In-between exercise sets, we noticed a huge mass of parents and children intermingled throughout the playground area. I said, “There are a lot of parents off from work and children out of school. I don’t think children tumbling around other parent’s children is safe from covid-19.” It was obvious to us the public health message – avoid close contact to prevent the spread of an aggressive virus had connected with parents. Apparently city officials noticed.

Dirksen Nature Park, Tigard OR

Two days later, I wasn’t surprised when they shut down basketball courts and playgrounds. Tigard police announced on Twitter and other public notice media over the weekend, “You can access the rest of our parks but we ask that you avoid congregating in groups.”

If you’re feeling cabin fever and need an outdoor break, most public use recreational amenities are accessible. Just avoid congregating in them and respect social distances. I think this is a great opportunity for drone, plane or remote control car toy hobbyist who want to brush up on their skills in public use green space. Or create your own plan B exercise activity to explore nature, walk the dogs, or just reconnect with a significant other. If everyone does their part to comply with social distancing rule, the bulk of Tigard parks and trail systems will remain open for everyone to enjoy.

Tigard, OR .75 Heritage Trail Runs from Main Street to Tiedeman along Tigard Street.

One of my favorite Plan B exercise strategies is to use Tigard’s newly paved 10’+ wide ~.75 mile Heritage trail system. This is a great place to roller blade, bike, and jog, walk the dog and perform basic exercises, etc., in a safe environment. Park your car downtown and access the trail at Tigard and Main Street. Local business also need your support. Support them by purchasing to-go food services for outdoor picnics and trail treks.

Heritage Trail Entrance at Tigard, OR Main Street – Next to Chamber Building.

Get innovative and creative with outdoor exercise, play safe and stay healthy by following Covid-19 guidelines and related city policies and we all win.

For daily updates and impact on city services and public use facilities visit Tigard City Website corona update link: https://www.tigard-or.gov/corona/ Marc Woodard, MBA, BS Exercise Science, ARNG, CPT, RET., is a Fit Healthy Lifestyle Consultant with MirrorAthlete Corp., and former Tigard City Councilor. A strong proponent of City involvement in expanding recreation opportunities for everyone. 2020 copyright. All rights reserved, Mirror Athlete Inc., “To learn more about MirrorAthlete and free monthly newsletter, visit: http://www.mirrorathlete.com.





MirrorAthlete Before Book Publication

10 03 2020

Updated: 10 March 2020, by Marc Woodard

A former client Sid asked specific questions regarding information I posted on MirrorAthlete’s first web site back in 2007. His questions provided an opportunity to share more of the company’s history with other reader’s and reflect on how we got into publishing our first book.

[Sid wrote] “I can’t seem to locate your MirrorAthlete pain chronicles I read back in the early years. I remember it as a unique informational pain management and personalized chronicles website. Have your memoirs been moved? ‘Where can I find them? And do you still take on clients for fit healthy lifestyle consultation and customized fitness and assessment programming? Im also interested to learn more on how you improved your fitness levels after injuries and chronic pain story.” 

A friend of mine coincidentally lives in your neck of the woods. She also recalled like I did, you produced and sold nutritional supplements under the name of Dynamic Dimensions in Tigard and surrounding cities, while offering 1:1 services in fitness assessments in the 90’s for a consulting fee.”

I’m looking to become more fit and increase muscle mass and lose weight naturally. But now feel I’m losing ground because of lower body joint pain. Although I’m working with my doctor and yet another fitness trainer, ‘they don’t have that unique fitness trainer – pain management perspective I understand you’ve mastered. I see you’re on LinkedIn, FaceBook, and Twitter.

And a City councilor in your home town Tigard, OR since 2011-18. ‘You’ve not slowed down a bit – especially after what I remember of your 5 year mobility challenge.” 

“I also hear you walk on average 7-10 miles daily on a regular basis and no longer take on clients.  ‘would you consider taking on a former client?”

Sincerely, Sid.

From the Desk of Marc Woodard,

Sid, so good to hear back from you after all these years. Thank you for reaching out. You and your friends memory of what I was doing years ago is impressive.

Unfortunately I take on few clients these days… however I would make an exception for you. I found it more productive to put that knowledge and energy into a soon to be released ‘Very Unique’ fit healthy lifestyle book – A fitness and health book like no other… now that the book is published, it’s like I’m right there with you. Once you begin reading it the personal touch and consulting logic will be very familiar to you and comfort for others looking for similar lifestyle change support.

Beth and I still keeping the fitness faith by working out daily, Sep 2019.

I’ve included the personalized fitness and healthy lifestyle programs, processes and practices I used during past client consultations. Some will be familiar to you and a lot of new information I didn’t have at the time, e.g., industry secrets, client cases and stories; and my personal physical adversity challenge.

Once I became my own client’ – I also became forever “Ageless MirrorAthlete” with a renewed life purpose. My job now is to manage personal health and maintain sustainable mobility so I can be there for my family and community for years to come.

To answer your question directly, the pain chronicle link to the old web site contained memoirs throughout 2007-08. I ran that journal for just over a year while I was rehabbing my way back to good health and mobility after disease, injury and surgeries challenged me physically, mentally and spiritually for many years to follow. … Even before this time, and years after working with you, I began to outline a book publication ideal during a 1999 Mexican Rivera cruise. Little did I know, I’d actually published a book in 2019 based on that initial outline. It was larger than any project I’ve ever undertaken… and harder to put into words than ever imaged.  I began chipping away at it in 2010. But really got serious about the ideal of publishing the book in 2012.

In 2018 – I thought, “God willing, it will be published this year. …” [Agless MirrorAthlete “Overweight and Unfit No More,” was published, 1 Jan 2019].

In early 2008 I decided to pull the MirrorAthlete Pain Chronicles from the original site and placed some of that context into the book manuscript. The original manuscript outlined in 1999 read more like a bunch of short stories. At that time I was not well versed on how to integrate factual information, with personal experiences and client stories.

“I wrote many manuscript versions after the first one, but still lacked an interesting story line and crux that would capture the heart, mind and spirit of anyone looking to self-improve themselves physically, mentally and spiritually – And would want to refer back to the content time and time again as lifestyle change programming needs occurred.”

Unfortunately for me I was more or less a skilled technical writer… not a creative story teller. Two very different and distinct writing styles. Learning how to integrate the two, including narration is not an easy ordeal.

So there you have it. It took years of failed manuscripts and grammatically incorrect submissions learning how to piece this thing together.

Marc Woodard, Oct 2018, East Mediterranean cruise contemplating 2nd Total Hip replacement [complete: Jan 2020]

I look back at those Chronicle posts and early article publications from 2007-2012; my writing style and grammar wasn’t good. I continue to slowly update article archives at this site. I have a lot of updating to do on older articles past 2018. I’ve also begun working on a second Ageless MirrorAthlete book which will be self-published by MirrorAthlete. Stay tuned for the sub-title.

Initially I didn’t plan to start a fitness and health information and articles publication web site based business… And still wasn’t sure I wanted to write a book since I didn’t consider myself a good writer. Even today it’s still a challenge to stay focused on writing well.

Recall, I nearly quit writing after submitting my first manuscript…

I hired a self-publishing review service to critique the chapter contents – they thought the content was great – however, they recommended I make ~550 changes. At that time the book was a 25 chapter manuscript.

Well hell, “I might as well have just thrown it in the garbage.” The whole thing was marked up in red. What an Ego-Defeating blow. Like many new authors, I had to make a decision, “Quit or press on, ‘thankfully I pressed on.”

Once I incorporated the principled fit healthy lifestyle philosophy into the umpteenth revised manuscript… “I don’t know – I lost count,”  Everything began to fall in place. I knew I had something special and different than anything else out there in the marketplace.

“This is when the real work began – polishing and revising and modifying it to perfection before publication.”

I chose a self-publishing and editorial services to help me through minor book editing, styling and grammatical polishing. I was finally ready to submit a new and improved manuscript unlike the one marked up in red. This manuscript had significantly improved from it’s 25 Chapter version, to a lean 18 Chapters, with a whole lot more bang for the buck.

The new and improved manuscript fully incorporated MirrorAthlete’s 18 principled fit healthy lifestyle philosophy based on unique lifetime experiences, client cases, industry knowledge, fitness consulting trade secrets and a lifetime of relative education and experience.

In ending each chapter I’ve also included my Personalized Fitness Challenge Story relative to each chapters content, including programming processes and practices I used for years for clients like you. The chapters contents are also backed by hundreds of professional citations throughout the book.

Ageless MirrorAthlete, “Overweight and Unfit No More,” Ch17, Longevity Secrets Divulged, Cartoonist John Fiedler.

And to make it even more appealing for visual readers there are ~50 unique satirical cartoons, including useful tables and forms similar to what I used during 1:1 client consults. Our Cartoonist John Fiedler does not disappoint in humor which support the fit healthy lifestyle change context. Please feel free to learn more about John and his lifetime work by clicking on Ole Fuzz Cartoons.

Sid, now you can catch up with the rest of the MirrorAthlete and Pain Management story…

I’ll admit I’ve become a much better writer from those early years. I know the book quality and competitive writing style and consumer value is there. The recent book reviews after publication are better than I could have hoped for… listing the book as a [RECOMMEND]. This is representative of a grade A book.

It seems prior to publishing I read each chapter a hundred times. And to tell you the truth the content became more captivating to a point where I look forward to a reading it again and again… as I know others will. Often as I read, I still can’t believe I’m the author – It’s almost as if someone else wrote it “I have to pinch myself… ‘Yep it’s me.”

I guarantee – The reader will often refer back to it as I have; a lifetime reference to receive timeless customized fit healthy lifestyle change programming advise to sustain a state of mental, physical and spiritual well-being for a lifetime.

If struggling with physical, mental and spiritual adversity… I know the continuing Personal fitness Challenge Stories at the end of each chapter will resonate on a personal level; and be of great comfort. Especially those with mobility challenges, injury and disease.

Now thousands of consumers like you [Sid] will have my 1:1 consulting services without paying a consulting fee and continue to live life to the fullest regardless of fitness or health condition.

By having access to my timeless principled fit healthy lifestyle consumer truths and programming processes, anyone can experience living life to the fullest and without paying hundreds of dollars in learning how to achieve and sustain it.

Sid, thank you so much for the memories and opportunity to share MirrorAthlete history and update our readers on the making of MirrorAthlete and where to find the book.

“Good health to you and your family!” And thank you for your support.

Sincerely,

Marc.

Marc T. Woodard, MBA, BS Exercise Science, ARNG, CPT, RET. 2018-20 Copyright. All rights reserved, Mirror Athlete Inc., http://www.mirrorathlete.com, Sign up for your free monthly newsletter.





Top 7 Weight Loss Triggers

7 01 2020

by Marc Woodard, 9 January 2020

Which Weight Loss Trigger Will Defeat Your Weight Gain Nemesis?

As a fit healthy lifestyle consultant and author of Ageless MirrorAthlete “Overweight and Unfit No More,” I can tell you there are lifestyle changes you can make right now to trigger weight loss and stop weight gain. Below I list seven weight loss triggers through lifestyle change my clients have used to reverse an overweight and unfit condition.

New Year – New You. You Deserve it!

Change One or More Weight Loss Triggers Below to Lose Weight Now

This year set a new year’s goal. Plan to focus on a known bad habit and/or behavior triggering your weight gain and keeping you overweight. Then apply a lifestyle change to remove that trigger once and for all. You do not need to apply all seven weight loss trigger changes listed below. I recommend focusing on one at a time. As will power increases to sustain the course this will motivate you to include other healthier lifestyle changes that trigger weight loss at a more rapid rate.

Ageless MirrorAthlete – Overweight and Unfit No More by Marc Woodard
When You Have a Good New Year’s Resolution Plan, Hard to Change Habits… Change.

When mindful of daily stress triggers it’s easier to target then minimize or remove them.

Target, then minimize or remove environmental stress triggers, or factors causing an unhealthy habit(s) and/or behavior(s) keeping you overweight and unfit. Once you know the cause of your overeating, addiction and/or sedentary habits, then it’s easier to modify or remove them.

Once you become aware of an environmental stress that causes you to stay overweight and unfit, it’s easier to shift course. For example, if someone or something makes you feel uncomfortable, or causes anxiety, or obsessive behaviors, remove yourself from the situation, or minimize the exposure time. If a relationship makes you feel bad, remove yourself from it, or seek relational and behavioral therapy if your more inclined to make a relationship work. Or if the workplace presents undue stress within a hostile work environment, seek Human Resources help per company policy. Or if food addiction is the source of your stress and increasing health risk concern – seek medical treatment.

Pain Trigger Factor

All pain triggers are directly related to mental and physical illness, disease and/or injury. And with pain comes more sedentary habits that cause weight gain. It is for this reason you confide in a doctor and request a referral to see a pain management specialist [physiatrist]. Don’t let your pain keep you in a sedentary weight gain hurt locker.

Party On Triggers Weight Gain

Some carry the end of year festivities into the New Year. This behavior can last for months, or the entire year. This perpetual party habit will not help you lose weight. First and foremost, you must understand this is occurring and break the habit. A referral to see a behavioral therapist can help target and change unhealthy habits and behavioral triggers keeping you overweight and put your health at risk.

Weekly Calorie Excess Will Not Help You Achieve Your Weight Loss Goal.. Moderate food/drink splurges to once per month.

Fast foods after Holiday’s Trigger More Weight Gain

Too many Americans consume fast foods especially during the Holidays. Here lies the crux for much of Americas obesity and related diabetes and obesity problems. Processed foods are convenient, chemically addictive and cause unhealthy weight gain. Food ingredients on labels you can’t pronounce or recognize are generally unnecessary food chemical additives that cause weight gain and illness and disease. Now you can better differentiate between healthier foods and processed food triggers that increase health risk. Labels on decorative packages tell the unhealthy processed food story. Whereas whole foods in their organic form are: meat, poultry, fish, vegetables, grains, seeds, dairy, etc., Not tough to identify in their organic form.

Love of Baking Triggers Excess Weight Gain

I know the kids love your homemade cookies, cakes and pies. Remember moderation with deserts. Too much sugar, fat and salt is not good for anyone, even children with fast metabolisms. Try serving healthier desserts, i.e., fresh fruits, jello, pudding and peanut, oatmeal raisin and pumpkin cookie and cake treats, etc. Search on-line for low glycemic (GI) dessert recipe ideals. The GI has a foods list rating of low to high sugar foods. Learn how to bake delicious deserts without triggering more weight gain, and cause illness and disease.

Learn How to bake awesome deserts using low sugar ingredients that don’t spike blood sugar levels. Search the Internet using Glycemic Index (GI) to learn how.

Use Portion Control to Reduce Over Consumption Trigger

Regardless of season, there are many who continue to cook for an entire family after the children have left home. Modify home recipes for one or two to reduce left overs and temptations that trigger you to eat more than an average serving size. Use portion control to reduce calories. Simply fill your plat a 1/2 serving of a normal portion. No piling on. Take 20 minutes to consume your food. It takes the brain that long to determine if the stomachs been satisfied. If your still hungry, add another 1/4 serving. At this rate calorie intake is reduced and the over consumption is NOT turned on.

Low-Impact Aerobic Dance is a Good Fat Burning Exercise

Low-impact aerobic exercise is very important to perform – Especially throughout the Holidays.”

When you consume excess calories on “any day,” you will need to mobilize the body to remove the unspent fat fuel. I highly recommend at a minimum… a daily walking program, or other low-impact aerobic activity at least 30 minutes a day. It is low impact aerobic exercise that triggers the fat burning furnace. The large muscles in the legs and buttocks prefer body fat as it’s fuel source during low-impact aerobic exercise. In my opinion, daily brisk walking is the best low-impact fat burning exercise almost everyone can perform anytime and anywhere.

Once you target the cause of your weight gain nemesis and make healthier lifestyle choices – your fitness levels and health will improve while achieving your weight loss and fitness goals during and throughout the New Year. Live the lifestyle you need and want and deserve now. Get’er Done!

Good Health to You and Your Family!

Author: Marc T. Woodard, MBA, BS Exercise Science, ARNG, CPT, RET2020 Copyright.  All rights reserved, Mirror Athlete Publishing @: http://www.mirrorathlete.com,  Sign up for your Free eNewsletter.





Ageless MirrorAthlete Appreciates the Outreach Support

20 12 2019

 20 December 2019, by Marc Woodard

MirrorAthlete Inc., intends to educate the public on hard to find natural and safe fit healthy lifestyle information through its health literacy education and outreach efforts. We are looking for support to help us with our outreach goal. To get our book into the hands of those who want to improve their lives physically, mentally and spiritually by divulging hard to find marketplace truths.

Ageless MirrorAthlete “Overweight and Unfit No More” reads like no other fit healthy lifestyle book. In many ways, the 10 years in the making prior to publication was designed to be a timeless fitness and healthy habits self-help and personal development consumer programming book with powerful marketplace truths and personal client and author stories. It will resonate with anyone who’s experienced similar lifestyle change challenges and shows anyone how to live the life they need, want and deserve now. And best of all its applicable to all demographics within any culture.

Ageless MirrorAthlete Saving a Nation One Person at a Time.

If you lack the motivation to break an addictive habit or behavior; or want to advance a fitness, physical performance and/or health goal, etc., to the next level [which includes natural and safe permanent weight loss], we shown how to customize a program for you. The hundreds of professional citations and hard to find chapter content will motivate anyone to increase the will power to stay the fit healthy lifestyle change course. We don’t sell hype – only marketplace and industry truths on how to achieve the lifestyle change goal to live the life you need, want and deserve NOW!

Ageless MirrorAthlete unmasks a marketplace littered with man made celebrity products and services that promise fast anti-aging and fitness enhancement results… “some appear to work short term, while others don’t work at all… And in most cases ‘likely’ increase health risk.”  Consumers will soon learn they don’t have to go the unsafe route to achieve a physical or well-being result at the expense of health while emptying the wallet. 

If you’re tired of paying hundreds and thousands of dollars for fitness, vanity, well-being and diet products  and other celebrity fad gimmicks that don’t work long term, or not at all and want to avoid repeating the same failed results, look no further. …

Ageless MirrorAthlete is an informative, inspirational and a motivational read, with client and author insight examples that will resonate with anyone on a personal level. 

Those who experience physical, mental and spiritual adversity and pain challenges can also relate and use the same tools provided within the book to help advance any fitness, well-being or health goal.  The book provides a “secondary and continuing personal author adversity back-story at the end of each chapter,” which is relevant to each book chapters content. Also covering limited mobility and health challenges that can be improved upon through self-referred medical knowledge and customized fitness programming self-help insight.

Visit MirrorAthlete.com our Free healthy lifestyle information site and consider supporting our health literacy education and outreach goal by purchasing a book and/or purchasing an affiliated amazon product and sharing our outreach vision, the book and our site with your friends, family and community.

We’d truly appreciate the support!

Other ways to support our health literacy outreach and educational efforts –click on our MirrorAthlete FaceBook page “LIKE” button.  We appreciate the support.

Good health to you and your family!

Author: Marc T. Woodard, MBA, BS Exercise Science, ARNG, CPT, RET. 2020 Copyright. All rights reserved, Mirror Athlete Inc., http://www.mirrorathlete.com, Sign up for your Free eNewsletter.





Fat Burning Puzzle Piece Changing Lifestyles

9 11 2019

What many weight watchers and/or weight loss resolution plans have in common is an annual goal to lose body fat weight. But what people lose sight of who set these goals and New Year’s Resolution… finding a daily fat burning exercise activity [they enjoy] that motivates and compliments other healthy lifestyle changes necessary to stay the course. In my opinion, there’s one piece of the weight loss puzzle that’s more important than any other lifestyle change piece. Especially if one is to be successful at sustaining the weight loss change long-term.

Most of us know excess body fat increases the risk associated with diabetes, cardiovascular problems, stroke, gout, sleep apnea, gall bladder disease, high blood pressure and certain types of cancer, etc. “So it stands to reason once the weight gain and increased health risk connection is understood, ‘it seems it would be easier to drum up the will power to stay and hold the weight loss course.” Although health literacy education is an important component of understanding how you will develop a weight loss plan based on current health status, and/or mitigate health risk… exercise and diet are almost-equally important puzzle pieces in consideration of developing a plan you’ll stick with. In my opinion, daily aerobic exercise is the most important habit change [puzzle piece] to focus on to achieve and sustain the weight loss goal.

To identify a fat burning aerobic exercise that motivates you to stay the exercise course – Simply think of an activity that keeps the body moving for extended periods of time. To help you find an activity that’s right for you… simply think of one you enjoyed as a child. As children we rode bikes, danced, hiked, walked to places and played intramural sports, etc., all aerobic-effort activities. Now hold onto this thought and we’ll get back to it.

If a daily fat burning exercise is not incorporated into the weight loss plan, it becomes very difficult to stay motivated and achieve the set weight loss goal and/or sustain the course once you’ve achieved it. Why? the will power to cut calories; and/or select healthier food choices; and/or change other unhealthy habits and behavior to achieve the goal is greatly dependent on daily activation of the fat burning engine. The fat burning engine also stimulates the brain-body chemicals that provide a sense of well-being [they are the natural feel-good chemicals that increase the will power that motivates us to move more and enjoy life to the fullest!]

Learn more about the brain-body chemicals by clicking on the Ageless MirrorAthlete “Overweight and Unfit No More,” or click on book link below.

Healthy whole foods selection and total consumption are important puzzle pieces to weight loss. But what I’d like you to focus on is identifying and sustaining a year-around daily low-impact exercise activity you enjoy doing.

When you sustain a daily low-impact aerobics program [working-up-to: 20-40 min/daily], you’ll see weight loss results within weeks. Regardless of any other habit change. Eventually exercise activity will lead to other healthier lifestyle changes that compliment other puzzle piece weight loss components.

Reflecting back to my childhood [as I’m asking you to consider], simply identify an aerobics activity(s) you would enjoy doing daily … . As a child I walked everywhere. So it seemed natural for me to continue this low-impact fat burning exercise as an adult. Why do I ask you to reflect to your childhood? Because if you don’t have a favorite aerobics activity identified, you’ll likely recall one you enjoyed as a child. As opposed to following somebody else’s activity you may not stick with.

In my opinion, the most important piece of a successful weight loss plan is dependent on performing low-impact aerobics daily [ride a bike, walk, row, jog, hike, dance, site seeing, shadow box, jump rope, etc.]. However, those who live in changing weather and stressful work environments and with non-flexible schedules may feel it impossible to squeeze any more into a day.

Regardless of season, limited resources, inflexible schedule and/or seasonal activity interest… there is one fat burning exercise anyone can perform 365 days out of the year. That aerobics exercise is coincidentally my favorite childhood activity. Walking is an activity nearly everyone can participate in and can be performed year around anywhere and at anytime.

Walking is a very addictive form of low impact aerobics exercise and easy on load-bearing joints. It also activates the brain-body chemicals necessary to ignite the fat burning metabolism, which increases the mental and physical will power and well-being necessary to sustain other healthy lifestyle changes to stay on course.

If your looking for detailed information to help you achieve your weight loss and other fit healthy lifestyle goals/resolution and fully understand how brain-body [feel good] puzzle pieces work together and lead toward sustainable weight loss and healthier lifestyle. Ageless MirrorAthlete “Overweight and Unfit No More” is the coaching and lifestyle change guidance programming and planning information you need and want now.” It’s like having your very own Fitness and Healthy Lifestyle Coach in your corner without paying hundreds of dollars for a professional trainer. Learn more about the book by Clicking on the link now.

Ageless MirrorAthlete book includes all the permanent weight loss and annual fitness resolution truths you need and want now!

Learn more about Healthy Lifestyle Change at this website by reading another MirrorAthlete article titled: Lose Weight Permanently through Lifestyle Change,

Author: Marc T. Woodard, MBA, BS Exercise Science, ARNG, CPT, RET. 2014-19 Copyright. All rights reserved, Mirror Athlete Inc., http://www.mirrorathlete.com, Sign up for your Free eNewsletter.





The Elusive Northwest Spotted Owl in Tigard

12 10 2019

It never seizes to amaze me what thrives within Tigard OR, wooded trail systems. During a rare moment in time my wife Beth and I were walking our dogs on the genesis path that runs parallel to Fonner Street when we heard the distinct hooty-hoot of an owl. At that moment our Irish setter Molly stopped in perfect pointer stance with head drawn upward. We followed in suit and what we saw next was amazing. Not further than 20 feet away, and about the same distance up and off the trail – There it was perched ready for a photo… a NW spotted owl.

The Pacific NW is home to old growth forest filled with a multitude of natural resources. Within the old growth forests still dwell the elusive spotted owl. It was more than 20 years ago when the northern spotted owl was listed under the Endangered Species Act as a threatened species in Washington, Oregon, and California. “Today, the spotted owl is stable in a few areas and declining in most others. The two main threats to its survival are habitat loss and competition from the barred owl, a relative from eastern North America that has progressively encroached into the spotted owl.”

https://www.fws.gov/oregonfwo/species/Data/NorthernSpottedOwl/main.asp

These owls are still a protected class of bird and nearly as hard to come across as a big foot. Of course the difference here, no ones ever captured a Squatch or Yeti to prove their existence. The thing that captured my immediate focus were those menacing black eyes. Childhood memories of tales of the crypt and sleepy hollow immediately came to mind with an owl you don’t cross paths, especially on the eve of Halloween.   

Walk natural trail systems for daily exercise. But take a camera, you just never know, you may run across an amazing moment photo op.

We’ve both seen owls before, but never this close and never a spotted one. In the moment I thought “why I picked today to leave my Nikon camera at home,” I’ll never know. Fortunately, like the speed and precision of Annie Oakley, the famous markswoman who worked with Buffalo Bill’s Wild West Show in the 1880s, Beth drew her weapon of choice – the iPhone.

She shot a perfect picture in seconds and without delay before it took flight. My only regret was not capturing it’s nearly 4 foot wingspan taking flight through the woods on video as it cleared the tree canopy. I’m hopeful there’ll be a next time since it appears likely at least one of these birds maybe a seasonal visitor or resident of Tigard’s old growth forest.

Now go and get your walk on daily to stay fit healthy. And don’t forget to have a camera ready while hiking the great NW. Sasquatch is out there somewhere.

Good health to you and your family.

10/18/19 – Recent update on this article. It has been brought to my attention the image of the spotted owl photograph taken in Tigard is likely an interbreed barred-spotted owl, or barred owl.

NW Spotted Owl

What we’ve learned by one local bird expert who chimed in on the within NextDoor social chat sight and has decades of experience writes, “Barred Owls have a paler crown with brown scalloping vs dark brown with small white spots. Their facial discs are paler than Spotted. Spotted Owls are very nocturnal and do not call except at night while Barred Owls often sit out in the open and call during daylight hours.

NW Barred Owl

The second local expert also has decades of bird watching experience sent TigardLife the following reply, ” We have several [barred owls] in Durham City Park, for example. The Northern Spotted Owl is a rare and declining resident of deep older-growth forests. Part of their decline is due to logging and forest fragmentation, but an additional factor is competition and even interbreeding from the closely-related but more aggressive Barred Owl.

Distinguishing attribute markers for both owls, “Both birds have a classic, round owl face and dark eyes. The barred owl has creamy breast feathers marked with vertical bars of brown, while the spotted owl, like a negative image of that, is mostly brown with a Morse code of white dots and horizontal dashes” [as defined by Google search].

Photo by Beth Woodard – Spotted, Barred or Inter-breed … you decide

This article presents a teachable moment! You decide what type of owl is in the photograph captured by Elizabeth Woodard, a spotted owl, barred owl, or interbreed owl. One thing both bird experts had in common, they didn’t believe it was a spotted owl. However without a front breast shot of the owl it’s a harder call to make.

You decide what’s more likely. Is owl in the picture at the beginning of the story a spotted owl, barred owl, or interbreed owl.

To learn more about the spotted and barred owl contact the Portland Audubon Society on NW Cornell Road, including their rehabilitation center for injured birds.

Marc Woodard, MBA, BS Exercise Science, ARNG, CPT, RET., is a Fit Healthy Lifestyle Consultant with MirrorAthlete Corp., and former Tigard City Councilor. A strong proponent of City involvement in providing recreational opportunities for its residents. 2019 copyright. All rights reserved, Mirror Athlete Inc., “To learn more about MirrorAthlete and free monthly newsletter, visit: www.mirrorathlete.com.





Restrictive Weight Loss Diets Increase Health Risk

22 09 2019

Understanding how food calories and macro-nutrients impact body weight and increase health risk is important. Especially when long-term mobility and longevity expectations are at the top of your fit healthy lifestyle goals.

Ageless MirrorAthlete has extensive information on fit healthy lifestyle change habits which include healthy dietary change habits. If you want to learn how to live life to the fullest and reduce health risk Click to Learn More.

When thinking about a diet plan specifically used to lose weight fast, immediately suspect it to be a restrictive or limited macro-nutrient diet that can’t be sustained long term and typically increases health risk as duration continues.

The 3 macro-nutrients are protein, carbohydrates and fats.

For example, if a weight loss plan is composed mostly of protein and lacks essential fats and carbohydrates the metabolism will be starved of the other two macro-nutrients.

With the absence of carbohydrates for long periods of time – ketosis occurs… “when the body doesn’t have enough carbs it burns fat and makes substances called ketones, which it can use for fuel.” This metabolic process after a period of time is hard on kidney function and can also lead to Osteoporosis and kidney stones.

High Fat Casserole Meal

If the diet is too high in fats over the balance of the other two macro-nutrients, one is at higher risk of diabetes, stroke, cardiovascular disease and some types of cancers may result.

High Carbohydrate Meal

On the flip side, if the diet is too high in carbohydrates (especially refined carbs) and lacks the other two macro-nutrients – one is at higher risk of fatty liver, cardiovascular and diabetes disease.

If your fitness goal is to lose weight, it is wise to avoid products and services that guarantee amazing results within a 10-30 day window. Restrictive macro-nutrient diets are very stressful on the mind and body and leads many to experience the yo-yo affect [weight re-gain with a vengeance]… and cause of associated ill-health problems.

When calorie nutrient imbalances limit or restrict metabolic energy exchange then the mind and body begin to feel sick and depressed. You may lose the weight, but you’ve also become habitually dependent on someone, or product providing little choice outside of the routine. In other words, you don’t learn how to change habits and/or lifestyle to a healthier outcome.

Every diet plan offered in the marketplace no matter how good it looks or appears to work for others, if it doesn’t include balanced food choice, then the program will likely fail you in the long run.

Our encompassing [mind, body and spirit] fit healthy well-being is dependent upon balanced organic diet, exercise activity and healthy environment. When the encompassing being is in balance, so is body weight, health and sense of well being.

Author: Marc T. Woodard, MBA, BS Exercise Science, ARNG, CPT, RET. 2019 Copyright. All rights reserved, Mirror Athlete Inc., http://www.mirrorathlete.com, Sign up for your Free eNewsletter.